Month: September 2022

back squat Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric "home plate" AMRAP 6:1,000/800 Meter Row12 Front SquatsMax Bar-Facing BurpeesAMRAP 6:1,000/800 Meter Row12 Front SquatsMax Burpee to Touch (6")AMRAP 6:1,000/800 Meter Row12 Front SquatsMax Burpee Box Jumps (24"/20")

SNATCH 4 sets: 1 Halting Power Snatch + Overhead Squat *3 second pause at knee 4 sets: 1 Halting Squat Snatch *3 second pause at knee 4 sets: Snatch High Pulls x 3 reps @ 110% of 1 Rep Max Snatch

DEADLIFT Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "JIM" 9 Rounds For Time:24 Push-ups8 DeadliftsTIME CAP - 20:00[TRAIN] Barbell - 215lbs/135lbs[SWEAT] Barbell - 135lbs/95lbs

BACK SQUAT Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "Abomination" AMRAP 15:21 Weighted Sit-ups15/12 Calorie Row9 Dumbbell Thrusters[TRAIN] Dumbbells - 50lbs/35lbs[SWEAT] Dumbbells - 35lbs/25lbs

gymnastics conditioning Every 1:30 x 8 sets (alternating movements): 12-20 Strict Pull Ups **Add weight if needed. 12-20 Strict Handstand Push-ups **Add deficit if needed. "Unfortunate Events" On the Minute x 16: Minute 1: Bike Calories Minute 2: 1 Rope Climb (15ft.) + Max Shuttle Runs *1 Shuttle Run =...

CLEAN + JERK Every 2:00 x 4 sets:3 Squat Cleans1 Push Jerk@ 70-75% of 1 Rep Max Clean & Jerk "The Rest Is History" 3 Rounds For Time:30 Bar-Facing Burpees20 Hang Power Cleans100 Double Unders*Rest 1 Minute Between RoundsTIME CAP - 20:00[TRAIN] Barbell - 135lbs/95lbs[SWEAT] Barbell - 95lbs/65lbs

Squat snatch Every 2:00 x 5 sets: 3 Reps @ 70-75% of 1 Rep Max Squat Snatch "kelly .3" 3 Rounds For Time: 400 Meter Run 30 Box Jumps 30 Wallballs TIME CAP - 18:00 [TRAIN] Box Height - 24”/20” Medicine Ball - 20lbs/14lbs - 10ft./9ft. Target [SWEAT] Box Height...

STRICT PRESS Every 2:30 x 4 sets:5 Reps@ 65-70% of 1 Rep Max or Light/Moderate Weight*5 Second Isometric**Keep weight the same across all 3 sets "Lynne's Twin" AMRAP 15:500/400 Meter Echo BikeMax Unbroken Push Jerks500/400 Meter Echo BikeMax Unbroken Bar Muscle-ups[TRAIN] Barbell - 155lbs/105lbs[SWEAT] Barbell - 115lbs/85lbs

clean complex #1 4 sets:1 Halting Power Clean + Front Squat + 1 Halting Squat Clean*3 second pause at knee**aim to build to 70-80% of 1 Rep Max Squat Clean clean complex #2 4 sets:1 Halting Squat Clean + Front Squat*3 second pause at knee**aim to build to 80-90% of...